1:1 Personal Training

personal training sessions are tailored to suit fitness, interests, fitness goals & lifestyle. please get in touch for a no obligation, freindly chat

Training Plans

Training plans are planned exclusively for a specific run or triathlon goal and will be created around you, your lifestyle & current level of fitness. Having someone to do the thinking and planning for you can help reduce the stress and anxiety of venturing into new events and distances

Prices & Packages

 
  1 session  Block of 5* Block of 10*

General  Run & Fitness Sessions Tailored to Inidividual/Group needs

*price divided by no. in group

1:1 hour session £15 £70 £135
sml group 1hr session 2-3people £25 £115  £225
sml group 1hr session 4-5people £30 £140

£270

Tri Specific Run or Bike Sessions Tailored to Training Goal
1:1 hour session £25 £120 £225
sml group 1hr session 2-3people £40 £190 £360
sml group 1hr session 4-5people £50 £235 £450
Triathlon Tranistion session  30 min session for £5.00 pp, max no. 5    
Run Goal Training Plan - testimonials available on request from current clients
5k or 10k - 

 

£20

per month 

12 week plan minimum including -

  • 45min initial consultaion
  • Phased training blocks 
  • Run Drills tailored to your training zones
  • Strength & Core workouts
  • Lower Leg strength workouts
  • Weekly review of work done
  • As much support and guidance needed to get you to the start line.
1/2, Full Marathon & Ultra Distance

 

£20

per month 

16 week plan minimum, including all the above plus... 30 min prep session prior to taper if needed

Tri Goal Training Plan - testimonials available from current clients.
Sprint or Olympic

 £30

per month  

 

                   16 week plan minimum including -

  • 45min initial consultaion
  • Phased training blocks 
  • Swim, Bike & Run Drills tailored to your training zones
  • Strength & Core workouts
  • Lower Leg strength workouts
  • Weekly review of work done
  • As much support and guidance needed to get you to the swim start 

Can also offer

  • 45min prep consultation prior to tapering
  • 45min transition practice session.
  • Swim analysis
Middle (70.3) - Full (140.6)

£30

per month

24/30 week plan minimum as outlined in the Sprint/Olympic package

Schools

Athletics aftershool/lunch club £25 per hour Sessions cover all aspects of athlertics. Specialist equipment supplied where necessary.
PE Cover £30 per hour PGCE qualification gained 1998. 
 

Testimonials

Here`s what people are saying about Formula 4 Fitness: Una C Lacey Personal Trainer & Fitness Coach.

 

"I have to say thanks so much to Una lacey for agreeing to coach me for the season - I thouroughly recommed speaking to her if you want a personalised training plan tailored to youu time and commitments, it makes a real difference from using a generic plan.

 

Kirsten Fasey. 2016 = IM Staffordshire, Outlaw Full and Ironman Wales

As a novice approaching my first iron distance triathlon I thought it was best to hire a coach to help guide me on the way.  I had previously done two half iron distance but wasn't sure how to train for double that distance. Una wrote me detailed easy to follow weekly training plans which helped not only increase my fitness levels but also prepared me for the mammoth task ahead. Una was very supportive, encouraging and adaptable as she changed the training plan to suit my lifestyle. I thoroughly recommend Una as a coach for people of all abilities as I don't think I could have done it without her. Having Una as a support was invaluable as she was constantly there to answer any questions and offer guidance.

Steven Spriggs. Outlaw Full 2016

"I approached Una with a goal of representing GB at Age-Group level. Less than a year later, I was at the European Championships in GB colours. I wish I had started working with Una earlier, as she has instilled the need for consistency and recovery when undertaking any form of competitive performance. Sessions are varied and avenues for communication are there at all times."

 

Sam Walsh = Outlaw Half Nottingham and 

North London Half Marathon (1:21)

Pwhelli Aquathlon (1st place)

London Marathon (2:57)

Outlaw Half (4:56)

European Aquathlon Championships (7th in AG)

Capital Tri Standard Aquathlon (2nd overall)

Sussex Middle Distance Endurance Festival (4:45; 6th overall and 1st in AG)

"I'd done a few sprint triathlons and had really been bitten by the triathlon bug and entered the Outlaw half for 2016. In late 2015 I met up with Una who developed a plan for me to finish safely whilst still getting the work/home life/training balance right. The weekly submission of the training achievements was a huge motivator for me and it certainly kept me focussed.
The other two huge advantages of having Una as a coach were (1) All of the strength and conditioning exercises that allow you to train injury free and (2) The support offered in answering all of my stupid new boy questions and removing any self-doubt. May 30th 2016 was an amazing day and I certainly couldn't have done it without Una"

 

Andy Rogerson: Outlaw Half Nottingham

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